Place the pin at the desired training weight in the weight stack attached to the machine. Place the feet shoulder or hip-width apart with the torso erect and the knees slightly flexed. Position the ...

Stand between two high pulleys, which are about 10-12 inches above your shoulders. Attach two D-handles to the pulleys and hold them with yours palms facing up. Ensure that you are standing ...

Keep a flat bench in front of a height-adjustable high-pulley machine, at a distance of about a foot from the weight stack. Fix the pulley at a height of three or four feet above the bench. Attach a ...

The move: A bicep exercise that requires stability and strict form to isolate the muscle. Precautions: Use strict form and make sure the pulley is lined up at ear level. Setup: Stand next to a pulley ...

Attach a rope to a high pulley and kneel in front of it, with the handles held either side of your neck. Without moving your hips, contract your abs to bring your elbows to your thighs. Pause for a ...